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Gentle Abdominal Exercises for Postpartum Mothers

Regaining strength and tone in your core after childbirth is important, especially if you’re breastfeeding. However, it’s crucial to start slowly and choose safe exercises during the postpartum period. Here are some gentle abdominal exercises that are suitable for breastfeeding mothers:

0-6 Weeks Postpartum

1. Pelvic Tilts

  • Lie on your back with your knees bent and feet flat on the floor.
  • Gently tilt your pelvis to flatten your lower back against the floor.
  • Hold for a few seconds, then release.
  • Repeat 10 times.

2. Diaphragmatic Abdominal Breathing

  • Sit or lie down comfortably. Place one hand on your stomach and one on your chest.
  • Inhale deeply, expanding both your abdomen and chest.
  • Exhale slowly, feeling your belly button relax toward your spine.
  • Hold for a few seconds, then relax.
  • Repeat 10 times.

3. Heel Slides

  • Lie on your back with knees bent and feet flat on the floor.
  • Slowly slide one heel away from your body until your leg is straight, keeping your lower back pressed to the floor.
  • Slide your heel back to the starting position.
  • Repeat 10 times on each side.

After 6 Weeks (With Healthcare Provider Approval)

4. Modified Plank

  • Start on your hands and knees, with knees stacked above your ankles and shoulders above your wrists.
  • Extend one leg behind you, keeping your core engaged.
  • Hold for a few seconds, then switch legs.
  • Repeat on each side.

5. Bridges

  • Lie on your back with knees bent and feet flat on the floor.
  • Inhale, then exhale as you lift your hips toward the ceiling, engaging your glutes and core.
  • Hold for a few seconds, then lower back down.
  • Repeat 10-15 times.

6. Dead Bug

  • Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.
  • Slowly lower your right arm and left leg toward the floor while keeping your back flat.
  • Return to the starting position and repeat on the other side.
  • Perform 10 repetitions on each side.

7. Bird-Dog

  • Start on your hands and knees.
  • Extend your right arm and left leg simultaneously, keeping your core engaged and back straight.
  • Hold for a few seconds, then return to the starting position and switch sides.
  • Repeat 10 times on each side.

General Tips

  • Start Slow: Begin with gentle exercises and gradually increase intensity as you build strength.
  • Listen to Your Body: Stop any exercise that causes discomfort or pain.
  • Focus on Form: Proper form is essential to avoid injury and get the most benefit.
  • Stay Hydrated: Drink plenty of water, especially while breastfeeding.

For more tips and exercises, check out our Instagram (@PelvicHealthNJ) and website for additional resources!

Visit The Bump for more postpartum exercise info

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